*RESERVE YOUR SPOT TODAY’S CLASS
Find a 1 Rep Max “Shankle Complex” (Watch video below)
1 Deadlift + 3 Hang Clean Pulls + 1 Hang Squat Clean + 2 Split Jerks
*If not comfortable with Clean & Jerks sub working on Hang Clean & Jerk
Then……..
Black/Blue/Grey WODs
As Many Rounds As Possible in 15 Minutes of:
5 Muscle-Ups (10 Pull-Ups OR Dips) (with Bands) (Ring Rows/Hands on Box)
10 Hang Cleans (185/125) (135/85) (95/55) (65/35)
30 Double Unders (60 Singles)
February “COOL” Board
***Make some goals for yourself for February
– Angie – 100# Snatch
– Steve H. – 140# Snatch
– Brian S. – 175# Snatch
– Kevin – 190# Snatch
– Aaron – 195# Snatch
– Leann – 95# Snatch
– Kady – 205# Front Squat
– Steve T. – 205# Front Squat
– JoAnn – 85# Front Squat
– Eric – 305# Front Squat
– Jordanne – 185# Front Squat
– Angie – 125# Overhead Squat
– Jacque – 205# Deadlift
– Steve H. – 385# Deadlift
– Jaime – 380# Deadlift
– Kady – 325# Deadlift
– Wes – 365# Deadlift
– Katie – 210# Deadlift
– Beth – 225# Deadlift
– Eric – 540# Deadlift
– Jodi – 200# Deadlift
– Mel – 165# Deadlift
– Curtis – 405# Deadlift
– Shelley – 250# Deadlift
+
Yesterdays – 15:34 – only pogo’d the second half of box jumps. That climb back up in reps was mentally rough.
Shankle Complex: 185#
Metcon: 5 rounds + 1 muscle up
Really want to do King Kong since I know I can deadlift 315# now… Maybe tonight? Tomorrow’s a rest day 😉
King Kong Video or it doesn’t count
Shankle Complex: 175# (that was a weird lift) Couldn’t make it to 515 so did it at my office. Then worked on DUs. No MU rings at my office…yet.
Max hang clean- 145#
Metcon (not really the same workout at all after modifications)
5 chest to bar/5 ring dips
10 125# hang cleans
150m row
3 rounds + 3 hang cleans
Shankle complex – 145#
Did not realize what a grip killer that was until 125# just fell out of my hands when I tried to string hang cleans.
Metcon – 3rds + 20 (85#, 30 dips & 10 pullups)